3. Cardiorespiratory Endurance The ability of the body to perform prolonged, large- muscle, dynamic exercise at moderate-to-high levels of intensityThe ability of the body to perform prolonged, large- muscle, dynamic exercise at moderate-to-high levels of intensity

4. Cardiorespiratory Endurance Key health-related component of fitnessKey health-related component of fitness Considered the single most important component of fitnessConsidered the single most important component of fitness

5. The Cardiorespiratory System Cardio:Cardio: –heart and blood vessels –transports oxygen, nutrients, and wastes among vital organs and tissues

6. The Cardiorespiratory System Respiratory:Respiratory: –lungs, air passages, and breathing muscles –supplies oxygen and removes carbon dioxide

7. Energy Production MetabolismMetabolism –the sum of all chemical processes necessary to maintain the body –metabolic rate depends on an individual’s level of activity

8. Energy Production Energy from food = fuel for the bodyEnergy from food = fuel for the body –carbohydrates - quick source of fuel –fats - long term fuel –proteins - primarily build new muscle and tissue

9. ATP (adenosine triphosphate) The basic form of energy used by cells Three energy systems: –immediate –nonoxidative (anaerobic) –oxidative (aerobic) Individuals generally use all three systems in combination while exercising

10. Benefits of Cardiorespiratory Endurance Exercise Improved cardiorespiratory functioning:Improved cardiorespiratory functioning: –increases blood flow to skeletal muscles –decreases blood flow to digestive organs –increases ventilation –increases cardiac output

11. Benefits of Cardiorespiratory Endurance Exercise Improved cellular metabolism:Improved cellular metabolism: –increases capillaries in the muscles –trains muscles to work more efficiently –may prevent damage to cells

12. More Benefits of Cardiorespiratory Endurance Exercise Reduced risk of chronic disease:Reduced risk of chronic disease: –cardiovascular disease –cancer –diabetes –osteoporosis

13. More Benefits of Cardiorespiratory Endurance Exercise Better control of body fatBetter control of body fat Improved immune functionImproved immune function Improved psychological and emotional well-beingImproved psychological and emotional well-being

14. Developing Developing a Cardiorespiratory Endurance Program Set realistic goalsSet realistic goals Choose the “type”Choose the “type” Determine frequency, intensity, and duration of trainingDetermine frequency, intensity, and duration of training

15. Developing Developing a Cardiorespiratory Endurance Program Allow time for warm-up and cool-downAllow time for warm-up and cool-down Maintain with at least 3 days of exercise per weekMaintain with at least 3 days of exercise per week

16. Frequency, Intensity, and Duration for CRE Training FrequencyFrequency IntensityIntensity Time (Duration)Time (Duration)

17. Frequency, Intensity, and Duration for CRE Training Frequency –3-5 times per week Intensity –target heart rate zone or RPE value –increase gradually Time (Duration) –total duration of 20-60 minutes per day